(240) 317-5303

Saturday 8/31

Teams of 3 (30 Minute Cap)

3 Rounds:

400 Meter Team Run

80/60 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

L2: (75/55) (95/65) (115/85) (135/95) (155/105)

L1: Scale weight as needed

Friday 8/30

WOD:

For Time:

10 Rounds of “CTB Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)

“CTB Cindy”

5 chest to bar pull ups

10 Push ups

15 air squats

L2: jumping chest to bar, (95/65)

L1: ring rows, (75/55)

Thursday 8/29

Clean and Jerk Strength:

Build to a 1rm Clean and Jerk

WOD:

12 Rounds For Time

9 wall balls, (20/14)

1 Clean and Jerk (85% of 1rm)

L2: (75% of 1rm)

L1: (65% of 1rm)

Wednesday 8/28

Strength :

5 sets of 3 strict press

WOD:

Benchmark WOD

“FRAN”

21-15-9

Thrusters (95/65)

Pull ups

“cash out”

5 rounds

1 tire flip

25m farmers carry

L2: (75/55) jumping pull ups

L1: (65/45) ring rows

Tuesday 8/27

WOD:

AMRAP 20:

30 Kettlebell Swings (1.5/1)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar

L2: (1/.5) (75/55) knees to elbows

L1: (1/.5) (65/45) knee tucks

Monday 8/26

Squat Snatch:

On the Minute x 5:

5 Touch and Go Squat Snatches

WOD:

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

L2 and L1: 2:1 SU

Saturday 8/24

WOD:

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-Ups

L2: (115/75), jumping chest to bar

L1: (96/65), ring row, or scale if needed

Friday 8/23

WOD:

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Row

20 Barbell Facing Burpees

15 Deadlifts (245/165)

L2: (225/155)

L1: (185/125), or scale if needed

Thursday 8/22

Hero WOD:
LOREDO”
In Honor of U.S. Army Staff Sergeant Edwardo Loredo

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

RX+: Weight Vest (20/14)

L2: Scale pushups and run as needed

Tuesday 8/20

Tuesday 8/20
“The Ringer 1 and 2”
Ringer 1

30-20-10 Reps for Time

Calorie Bike/Row

Toes-to-Rings/ Toes-to-Bar


Rest 2 min


Ringer 2

15-10-5 Reps for Time

Burpees to target

Overhead Squats (135/95 lb)

L2: (115/75)
L1: (95/65), or scale if needed